Uma ungowesifazane ezama ukulahlekelwa isisindo futhi ulungele, kukhona into okufanele wazi: Ngokuvamile kuthatha isikhathi eside ukuthi abesifazane bangabi nesisindo kunamadoda . Futhi, uma usenomntwana, kungase kudingeke ucabangele isikhathi esengeziwe. Lokho kusho ukuthi abesifazane bangenza izinto ezithile ukusheshisa isisindo sabo. Izinsiza ezilandelayo zizokusiza ukuthi ufunde kabanzi mayelana nokwandisa ukusebenza kwakho kokuqeqeshwa kwe-cardio nokuqina, ukuthi ungabeka kanjani imigomo engokoqobo nokuthi ungashisa kanjani amakholori amaningi.
Ukulahlekelwa Isisindo Kwabesifazane
Ukuze owesifazane alahlekelwe isisindo, kufanele enze into efanayo umuntu akwenzayo - ashise amakholori amaningi kunokuba adle. Lokho kuzwakale kulula, kodwa kuthatha umsebenzi othile ukushintsha indlela yakho yokuphila futhi uzibophezele kulawo maquko usuku nosuku. Ngaphambi kokuba uqale, thatha isikhathi sokufunda mayelana nezisekelo eziyisisindo sokulahlekelwa kwesisindo nokuthi yini ethatha ngempela ukubona imiphumela.
Okuyisisekelo Sokulahlekelwa Isisindo
- Izimfihlo Zokuphumelela Kokulahlekelwa Isisindo : Ungenza izinto ezine ukwandisa amathuba akho okuphumelela ekugcineni isisindo. Uyazi ukuthi bangubani?
- Ukunikeza Ukulahlekelwa Isisindo Somzimba : Kungase kukumangaze, kodwa ukubeka eceleni kwesisindo futhi ugxile kwezinye izinhloso kungase kukusize ulahlekelwe isisindo.
- Izakhono Zokusinda Ukulahlekelwa Isisindo : Umgwaqo wokulahlekelwa isisindo ungumude, kodwa ungenza inqubo ibe lula futhi ijabulise.
- Ukuhlala Ukhuthazwa : Isithako esibaluleke kakhulu kunoma yiliphi uhlelo lokulahlekelwa isisindo yisisusa, kodwa uqhubeka kanjani usuku nosuku? Lesi sihloko sichaza kanjani.
Ukuzivocavoca Ukulahlekelwa Isisindo
Ukuzivocavoca ungenye yamathuluzi obaluleke kunazo zonke onayo ekulahlekeni kwesisindo nokubeka uhlelo olulinganiselayo nokuqeqeshwa kwamandla kanye nesisindo yisinyathelo sakho sokuqala sokufinyelela imigomo yakho. Ngezansi uzothola konke okudingayo ukusetha uhlelo olulinganisiwe futhi udale ukusebenza okusebenzayo.
I-Cardio Exercise
Ngokuvamile akudingeki ukuba ngikhombise amaklayenti amantombazane ukuba enze umzimba wokuzivocavoca ukuze afinyelele imigomo yabo yokulahlekelwa isisindo. Bayazi ukuthi i-cardio ingashisa amafutha nama-khalori, kodwa awazi njalo ukuthi ingaba kanjani isikhathi sokuzivocavoca.
Amaphutha ajwayelekile:
- Ukwenza i-cardio eningi kakhulu : Abesifazane bavame ukuthanda i-cardio ngaphezu kokuqeqeshwa kwamandla futhi ngezinye izikhathi benza okuningi, bayengozi yokulimala, ukuxoshwa, ukulahlekelwa isisindo nokushaya amapulazi .
- Ukusebenza ngamandla : Abanye besifazane banomsebenzi omkhulu kakhulu endaweni yabo ' yokushisa amafutha ', noma ukusebenza ngamandla. Kodwa-ke, ukusebenza ngamandla kakhulu kokusebenza oku-1 ngesonto kungakusiza ushise amakholori amaningi, yilokho okudingayo ukuze ulahlekelwe isisindo.
- Ukunganaki ezinye izingxenye zezinhlelo zabo : Abaningi besifazane badlula ukuqeqeshwa kwamandla ngoba besaba ukuthi bazoba baningi futhi bacabanga ukuthi empeleni kubasiza ukuba balahlekelwe isisindo. Kodwa-ke, ukuqeqeshwa kwamandla kuyisihluthulelo sokushintsha ukubunjwa komzimba wakho , okukubeka emgwaqeni ukuya ekulahlekeni kwesisindo.
Izinsiza ezingezansi zizokusiza ukuthi ufunde kabanzi mayelana nokuthi ungathola kanjani ibhalansi nge-workout yakho ye-cardio futhi ubenze basebenze ngawe.
Ukusebenzisa kakhulu ukusebenza kwakho kwe-Cardio
- I-Cardio yokulahlekelwa kwesisindo : Funda mayelana nokuzivocavoca okungcono kakhulu kwe-cardio, ukuthi ungashisa kanjani ama-khalori amaningi nokuthi udinge kangakanani ukusebenzisa.
- Indlela Yokushisa Amafutha Omningi Nge-Cardio : Uma ngabe usebenza 'emaqenjini akho okushisa' ungase umangale ukufunda indlela yangempela yokushisa amafutha amaningi.
- I-Cardio 101 : Buyela emuva eziyisisekelo ukuze ufunde ukuthi ungakhetha kanjani imisebenzi nokuthi ungakanani isikhathi esingakanani okufanele usebenzise ngayo.
- Indlela Yokuqapha Ubuningi Bakho : Ukusebenza kahle kungenza ukusebenza kwakho kwe-cardio kusebenze kakhulu. Funda izindlela ezahlukene zokubheka ukuthi usebenza kanzima kangakanani.
Thatha Ezingeni Elilandelayo
Indlela engcono kakhulu yokuthola okuningi ngesikhathi sokuzivocavoca isikhathi ukugxila ekusebenzeni okuphakeme kakhulu. Into engcono kakhulu ngalezi zinhlobo zokusebenza ukuthi zifushane, ngakho ungazifakela ngisho noma ungenaso isikhathi esiningi.
Zama eminye yale mibono:
- Ukuqeqeshwa Kwesikhashana : Ukuqeqesha ukuhamba kwesikhathi kungenye yezindlela ezingcono kakhulu zokwandisa imfanelo yakho ngenkathi ushisa amakholori amaningi futhi into enhle kakhulu, ungayenza nganoma yikuphi ukuvivinya umzimba. Vele usebenze kanzima okwesikhathi esithile (tshela imizuzwana engu-30-60), phumula isikhathi esifanayo noma ngaphezulu (noma mfushane!) Bese uphinda. Okunye okusebenzayo okuphakathi kwesikhathi:
- Ukuqeqeshwa kweTabata : Ukuqeqeshwa kwe- Tabata kungenye indlela yokuqeqeshwa kwesikhashana, kukucindezela isikhathi esincane kakhulu, kukusiza ukuthi ushise amakholori bese uvuselela imetabolism yakho. Zama le Nselele Encane Yomthelela We-Tabata noma lo msebenzi ophezulu we- Tabata Cardio Workout .
- Ukuqeqeshwa Kwesikhawu Esiphezulu : Lolu hlobo lokuqeqeshwa kwesikhashana lithatha isikhathi esizayo ezingeni elilandelayo, ngokugxila ekuzivocavoca kakhulu. Izintandokazi zami:
Ukuqeqesha Amandla Kwabesifazane
Nakuba abesifazane abaningana bephakamisa izisindo, abanye benu baphinde bagweme ukuqeqesha amandla njengenhlupho. Kuyadabukisa ngoba ukuqeqeshwa kwamandla kubalulekile njengoba i-cardio yokushisa amafutha . Ezinye zezizathu zokuthi abesifazane bagweme ukuqeqeshwa kwamandla kungafaka:
- Ukucabanga ukuthi kuzuzisa abantu kuphela
- Ukukhathazeka ukuthi kuzokwakha imisipha emikhulu, enamandla
- Ukukholelwa ukuthi ngeke kusize ekulahlekeni kwesisindo
- Ukuzwa besatshiswa igumbi lesisindo
- Angazi ukuthi ungaqala kuphi
Izindaba ezinhle ukuthi, akudingeki wesabe izisindo ezinzima. Abesifazane abanalo i-testosterone edingekayo ukwakha imisipha emikhulu. Ngisho namadoda anzima kanzima ukwakha imisipha emikhulu - futhi banendlela ye-testosterone engaphezu kwakho.
Ngcono nakakhulu, uma uqala ukuphakamisa izisindo ezinzima, uzobona izinguquko ezinkulu zenzeka emzimbeni wakho, okungaphezu kwalokho ozenza nge-cardio eshisa ama-calories kodwa akusizi ukwakha imisipha. Ungakhohlwa ukuthi wakha amathambo aqinile futhi uvikela imisipha yakho, okusho ukuthi ungakwazi ukulawula inzuzo yesisindo ehambisana nobudala nokuntuleka kokuzivocavoca.
Uma ngikuqinisekisile ukuthi uqale, hlola izinsiza ezingezansi ukuthola ukuthi ungaqala kuphi.
Indlela Engcono kakhulu Yokuphakamisa Izisindo
Abesifazane bahluke kakhulu kubantu uma kuziwa ekutheni banciphise isisindo futhi bazuza ngendlela ehlukile uma kuziwa ekuqeqesheni amandla.
- Ukusebenza ngamandla okugcizelela izikhathi ezingu-1-2 ngesonto - Okokuqala, gxila ekwakheni imisipha ngokusebenza ngokuqondile kwamandla. Lokhu kungaba umzimba wokuzivocavoca umzimba ngokuphindwe kabili ngesonto noma imizila yokuhlukanisa yomzimba ophezulu nangaphansi. Futhi ukusebenza okuqondile 'akusho ukuthi kufanele uyenze ukuzivocavoca umzimba. Kukhona ama- kettlebell ama- exercises aphezulu angakhuphula amandla akho kanye nama-dumbbells avamile futhi ungakhohlwa ukuthi ungasebenzisa futhi ama- resistance bands . Vele uqiniseke ukuthi uphakamisa isisindo esanele.
- Ukuqeqeshwa kwesifundazwe izikhathi ezingu-1-2 ngeziviki - Ngokuqeqeshwa kwesifunda, uya kusuka ekuzivocavoca umzimba kuya kwesinye ngaphandle kokuphumula futhi ngokuvamile ungafaka umzimba wokuzivocavoca kanye nokuhamba kwamandla akho. Ukuqeqeshwa komjikelezo kuyindlela enhle yokugxila emisebenzini yamandla ngaphandle kokukhathala noma ukuzwa ukhululekile.
Ukusebenza Okuhle Kokuqeqeshwa Kwesekethe
- I-10-Minute Body Body Weight Circuit
- Umsebenzi Wokujikeleza Wasekhaya we-10-Minute
- I-10-Minute MetCon Workout
- I-Advanced Cardio & Strength Circuit
- Umsebenzi wokujikeleza we-Fat Burning (Int / Adv)
- Isisombululo se-10-Minute namandla Amandla (I-Int / Adv)
- Umjikelezo Womzimba Wonke (Int / Adv)
Ngalokhu konke okushiwo, ungabelana kanjani ne-cardio, ukuqeqeshwa kwamandla, nokuqeqeshwa kwesifunda? Ngenhlanhla, kunezindlela eziningi zokusebenza isimiso sakho, njenge:
- NgoMsombuluko : 30 iminithi Ukuqeqeshwa Kwesikhashana Esiphezulu (I-HIIT) - Ngenye indlela i-speed yomzuzu eyi-1 ehamba noma egijima ngokushesha ngangokunokwenzeka nge-2 imizuzu yokuhamba imizuzu engu-30. Ukusebenza okuphelele kwe-Body Dumbbell , imizuzu engu-30
- NgoLwesibili : Amaminithi angu-30-60 ama-Cardio ajwayelekile , afana nale Cardio Endurance Workout
- NgoLwesithathu : Ukuqeqeshwa kwesifunda
- NgoLwesine : Yula / Ukuphumula
- NgoLwesihlanu : 45 iminithi yokuzivocavoca i-HIIT, njenge- Workout Boredom Worker Workout
- NgoMgqibelo : Ukudla okuphelele kwenqola yomzimba